Capital Montessori Kettlebell Club. Gear

Date: 2026-05-02
AO: Capital Montessori Kettlebell Club.
Q: Play-Doh ,
PAX: Play-Doh, Legacy, Prestige
FNGs: None
COUNT: 3
:kettlebell:KETTLEBELL CLUB:kettlebell:
Focus: Mastery, Technical Perfection, and Power Development. This session is focused on high-quality work, not getting smoked. Maintain quality throughout. The Plan (Choose Your Path):
I. Preparation (For Both Paths)
– Prying Goblet Squats: 2 sets of 5 reps (2-2-1 tempo).
– Kettlebell Deadlifts: 2 sets of 5 reps (using your swing weight bell).

II. Primary Driver: Heavy A & A Swings
– Volume: 15 sets total.
– Protocol: Every 75 seconds (E1:15, O1:15).
– Reps: 2 to 6 reps per set (choose 1-arm or 2-arm).

III. PATH 1: SWING + LOWER COMPLEX
– BSS (Bulgarian Split Squats): 5 sets of 5 reps per leg.
– Lunge Complex: 5 sets of 5 reps per side.
– Carries: Suitcase

IV. PATH 2: SWING + UPPER (PRESS/ROW) COMPLEX
– Press/Row Complex (5 sets): ROP-Style Reverse Ladder (3, 2, 1).
– This is a superset of a single-arm press (Military Press, Viking, or Merkin) followed immediately by a single-arm row (Single-Arm Supported Split-Stance Row). – Carries: Suitcase